Ten Foods for Healthy, Glowing skin

If you read last week’s blog you know that a good skincare routine is a must for maintaining a youthful glow, but there’s more to this skincare quest than meets the eye. The needs of healthy skin go beyond skin deep, and if your skin isn’t responding to the best skincare products on the block it might be because you’re missing this crucial step.

Healthy Diet Equals Healthy Skin

Sometimes cause and effect is difficult to identify, especially in the rush of everyday life. It’s tricky to be in tune with your body, but cultivating an awareness of how you eat affects your body is super important. If you still aren’t quite sure what I’m talking about don’t worry. I have an example:

Drink Enough Water

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Water intake may be the most important interaction between you and your body. Water plays a huge role in our health and beauty, water quality can even influence whether you have a good hair day! This shouldn’t be a surprise, considering that more than 50% of our bodies are made up of water. According to the CDC, water will

  • Keep your temperature normal
  • Lubricate and cushion joints
  • Protect your spinal cord and other sensitive tissues
  • Get rid of wastes through urination, perspiration, and bowel movements

How do you know you’re drinking enough water? Your body tells you! Not only will the darkness of your urine inform you of potential dehydration, your skin can too. Just perform a simple skin pinch!

Your skin isn’t just impacted by your water intake. Every food you eat plays a role in your skin’s performance. To help take pause and examine this concept more carefully, Let’s illuminate an old phrase in a new light, “Your skin ‘is what you eat.’” 

Ten Best Foods for Your Skin

These ten foods not only taste delicious, they’re also skin superfoods!

1) Fish

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According to an article in Healthline, eating fish like salmon may

  • Keep skin thick, supple, and moisturized.
  • Reduce inflammation
  • Help fight inflammatory and autoimmune conditions 
  • Protect your skin against damage from free radicals and inflammation
  • Be a source of high quality protein, which is needed for maintaining the strength and integrity of your skin.

2) Avocado

Avocados are full of heart-healthy fats, but they also do wonders for the skin. Just like natural vinegar rinses add strength and shine to hair, and salt acts as a natural antibacterial agent on skin, avocado does its part to keep your skin smooth and young. According to an article on One Green Planet, avocados are the perfect natural beauty ingredient because they contain,

  • Chlorophyll to reduce inflammation.
  • Water to hydrate.
  • Vitamin E to promote softness and prevent wrinkles.

Do you have color treated hair that needs a little help? Give Avocado a go with our Rhassoul and Avocado Shampoo Bar.

3) Carrots

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While you may be afraid using our Honey Carrot and Tangerine Face and Body Bar will turn your skin orange, you don’t need to worry about this. The fresh carrot juice in our popular soap won’t change the color of your skin. Carrots won’t change your skin color…unless you eat ten carrots a day for more than fourteen days straight (or if you’re a carrot loving baby as I once was). Unfortunately, I can also attest to the fact that eating carrots here and there will not improve your already imperfect eyesight. On the bright side, carrots may still benefit your skin. According to an article published in Healthline, “If you have a history of skin problems, such as rashes or psoriasis, adding carrot juice to your diet may improve the appearance of your skin. Carrots contain vitamin C, which has healing properties. It helps skin recover faster from external wounds and trauma. Beta-carotene in carrots also reduces skin inflammation, which speeds the healing process.”

4) Sweet Potatoes

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I love sweet potato fries. And now that I know they are full of sweet skin boosters I won’t be holding back. NDTV Food Desk published an excellent article on the skin benefits of sweet potatoes with the following insight as to why these orange taters are so beneficial, “Sweet potatoes are also rich in vitamin C and Vitamin E, both of which are very crucial to keep skin healthy, glowing and supple. Vitamin C helps boost collagen, which tightens your skin. The antioxidants present in sweet potato are also responsible for a natural sheen. Sweet potatoes are also a rich source of anthocyanins that help prevent blemishes and dark spots by keeping free radical activity in control.” This article also includes tips on the best ways to prepare them for all the benefits!

5) Green Tea

Drinking green tea may help regulate your skin’s oil production as well as combat acne due to a special compound called EGCG (epigallocatechin-3-gallate). EGCG is  antioxidant, anti-inflammatory, and anti-androgenic the last of which, according to an article in NDTV Food Desk, “means that it regulates the production of androgens in the body, which in turn may reduce oil or sebum production on the skin.” We put green tea in our Green Tea and Nettles Shampoo Bar because green tea is full of potent anti-oxidants called catechins. Studies have shown that green tea may help reduce skin cancer, rejuvenate old skin cells, improve psoriasis and dandruff conditions, and neutralize damage done by exposure to UV light.

6) Tomatoes

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These zesty red fruits are my favorite. I eat them like apples with just a pinch of salt or sugar. Tomatoes aren’t just delicious, they’re also amazing for your skin!

While you’d be hard pressed to find any scientific evidence for the benefits of topical application, tomatoes are a great dietary supplement for promoting gorgeous skin. According to a Healthline article, tomatoes are full of anti-aging vitamins and can also reduce sensitivity to UV radiation.

7) Olive Oil

We love olive oil because it’s what we use to make our super gentle Castile Soap! Our virgin olive oil is chemical free and retains its vitamin content, the reason behind olive oil’s health benefits (especially vitamin E). Vitamin E protects skin from the damage of free radicals and can help alleviate symptoms of eczema. 

8) Walnuts

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Welcome to the wonderful world of walnuts. The benefits of walnuts are so widespread that they even demand a yearly conference just to cover all the research being done on them! We’re just focusing on benefits for the skin, but if you’d like to learn about the other benefits of walnuts you can dive into the research here. According to registered dietitians quoted in an article published on SELF, “Walnuts offer up healthy Omega-3 fats that strengthen the membranes of your skin cells, locking in moisture and nutrients that keep it plump and glowing and keeping out toxins that can damage skin cells.”

Walnuts also make a great addition to a green, leafy salad and I love eating them with cranberries. 

9) Oranges

Oranges are a natural “skin-builder.” Oranges are full of vitamin C which, according to research published by the Linus Pauling Institute, “regulates the synthesis of the structural protein collagen. The role of vitamin C in the hydroxylation of collagen molecules is well characterized. Hydroxylation of collagen is necessary for its extracellular stability and support of the epidermis.”

10) Dark Chocolate

Save room for dessert because it might just help your skin! Dark chocolate is full of minerals and antioxidants that contribute to skin quality. A Femina article on the benefits of dark chocolate states, “Dark chocolate helps reduce dark spots and pigmentation and keeps skin glowing and healthy. It also works to bring back skin moisture and keeps it locked in, improves collagen content, and boosts circulation, all of which help delay the appearance of fine lines and wrinkles.” This is all the permission I need to get to snacking…”Hey! It’s for my health!”

I don’t know about you, but after this list of skin-enhancing foods I’m moments away from whipping up a leafy green salad sprinkled with buttery walnuts and flavorful tomatoes, tossed in a citrus vinaigrette and topped with a juicy piece of salmon. YUM.

Much Love,


6 thoughts on “Ten Foods for Healthy, Glowing skin

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